Nailed...

Yesterday I was so happy to see the sun out before my ride started. I had a 3+ hour ride. I had a few half ironman pacing intervals in the workout. I nailed the power numbers and felt really strong during the entire workout. I was going to ride 90 minutes out then turn around. A french poodle that lives by a yellow house ran at me. I pulled out my bottle and sprayed him. I opted to ride toward Bucoda and loop back around to Ranier. I finished with 69.4 miles in 191 minutes for an average of 21.8mph. Once home, I ditched the bike gear and grabbed the NEWTONS. It was a short run. I nailed my pacing for the run too. It was a great day after all the hard work during the week.